What Makes Hummus Count as a Portion?
The key to why hummus qualifies for the '5 a day' count lies in its main ingredient: chickpeas. Chickpeas are a type of legume known as a pulse, and the UK's healthy eating guidelines, provided by the NHS, explicitly state that pulses can be counted towards this daily goal. One adult portion of fruit or vegetables is typically defined as 80g. For hummus, this translates to about two or three heaped tablespoons, depending on the brand and consistency.
The 'Pulses Only Count Once' Rule
It's important to understand the specific rule regarding pulses. While a portion of hummus counts, you cannot count additional portions by eating more hummus or other pulses, like lentils or baked beans, on the same day. The official guidance is that beans and pulses, however much you eat, contribute a maximum of one portion to your daily total. This is because their nutritional profile differs from other fruits and vegetables; they contain less of certain nutrients but are excellent sources of fibre and protein.
Maximize Your '5 a Day' with Hummus
One of the best ways to use hummus to boost your fruit and vegetable intake is to combine it with other qualifying foods. Instead of just eating it with bread or crisps, serve it with vegetable sticks such as carrots, cucumber, and bell peppers. This simple swap can easily add multiple portions to your day in one sitting. For example, a serving of hummus with a handful of carrots and a few cucumber slices could get you two or even three portions closer to your goal.
Hummus vs. Other Dips: A Nutritional Comparison
To see how hummus stacks up against other popular dips, let's look at a comparison table based on a typical 2-3 tablespoon serving size. Note that nutritional information can vary between brands and whether the product is store-bought or homemade.
| Dip | Primary '5 a day' Ingredient | Portion Size for '5 a day' | Additional Nutritional Benefit | Considerations |
|---|---|---|---|---|
| Hummus | Chickpeas (a pulse) | 2-3 heaped tbsp | High in protein and dietary fibre | Limited to one portion per day from pulses |
| Guacamole | Avocado | Half an avocado | Good source of healthy fats | A high-fat food, so moderation is key |
| Salsa | Tomatoes, onions, peppers | 3 heaped tbsp (if primarily vegetables) | Often low in calories and fat | Check for added sugar and salt in commercial versions |
| Mayonnaise | N/A (eggs, oil) | None | N/A | High in fat and calories, offers no '5 a day' credit |
The Nutritional Benefits Beyond '5 a Day'
Even though hummus is limited to one portion, its nutritional benefits extend beyond simply contributing to your daily vegetable count. As a plant-based spread made from chickpeas, tahini, olive oil, and lemon, it offers a well-rounded nutritional profile.
- Good Source of Protein: For vegetarians, vegans, or anyone looking to add more plant-based protein to their diet, hummus is a fantastic option. Protein is essential for building and repairing tissues.
- High in Fibre: The fibre content in hummus aids digestion and can help you feel fuller for longer, which can be beneficial for weight management. Studies have shown that people who regularly eat hummus consume more fibre.
- Rich in Minerals: Hummus contains essential vitamins and minerals, such as iron, manganese, folate, and magnesium, which are important for various bodily functions.
- Helps Stabilise Blood Sugar: The low glycaemic index of hummus, due to its fibre and protein content, means it releases glucose into the bloodstream more slowly, helping to avoid blood sugar spikes.
How to Incorporate Hummus into Your Diet
Getting a portion of hummus is easy. Here are some ideas for adding it to your meals:
- Snack Dip: Serve it with sticks of carrots, cucumber, bell peppers, or celery for a nutrient-packed snack.
- Sandwich or Wrap Spread: Use it as a healthy alternative to mayonnaise or butter in sandwiches and wraps.
- Salad Dressing: Thin it out with a little water and lemon juice to create a creamy salad dressing.
- Topping for Meals: Add a dollop to grilled chicken, falafel, or a bowl of grains to add flavour and a protein boost.
- Homemade Hummus: Making your own hummus allows you to control the ingredients, reducing salt and additives often found in store-bought versions.
Conclusion
In summary, yes, hummus does count as 1 of your 5 a day, thanks to its chickpea base. A portion is typically two to three heaped tablespoons. However, due to its classification as a pulse, it can only ever contribute one of your five portions per day, regardless of how much you consume. The best strategy is to enjoy it in moderation and use it as a vehicle for other vegetables, like carrot and cucumber sticks, to get even more portions into your diet. Beyond its '5 a day' contribution, hummus is a healthy, versatile food packed with fibre, protein, and essential minerals, making it a great addition to a balanced diet.
